Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Reduced Fat Commercial Italian Salad Dressing

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Reduced Fat Commercial Italian Salad Dressing: 294g

Reduced Fat Commercial Italian Salad Dressing has 3.9 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Reduced Fat Commercial Italian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	Frozen Chopped Broccoli	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	20.3% 19.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	7.66% 2.45g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	84% 1.35g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	48% 8.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	37% 27g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	13.2% 9.58g	20.5% 15g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 8.65g	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.68g	g per day for Men 19-50 years
Fiber	91% 34.6g	0% 0g	38g per day for Men 19-50 years
Protein	58% 32.4g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0.33% 2.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	2.94% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	1.8% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	193% 773μg	2.2% 8.82μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	723% 651mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	84% 12.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	30.6% 36.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	64.6% 646mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	6.2% 0.056mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	117% 9.35mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	2.8% 11.8mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	3.7% 0.085mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82.4% 577mg	5.04% 35.3mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	8.56% 4.7μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	175% 2621mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	6.37% 236g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Reduced Fat Commercial Italian Salad Dressing Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Reduced Fat Commercial Italian Salad Dressing?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Reduced Fat Commercial Italian Salad Dressing:

• 300 calories of Frozen Chopped Broccoli have 204 times more Vitamin A, 17.3 times more Vitamin B1, 47.1 times more Vitamin B2, 19.6 times more Vitamin B3, more Vitamin B5, 9.3 times more Vitamin B6, 87.6 times more Vitamin B9, more Vitamin C and 25.5 times more Vitamin K than Reduced Fat Commercial Italian Salad Dressing.
• Both Frozen Chopped Broccoli and Reduced Fat Commercial Italian Salad Dressing provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Reduced Fat Commercial Italian Salad Dressing:

• 300 calories of Frozen Chopped Broccoli have 14.6 times more Calcium, 7.8 times more Copper, 12.7 times more Iron, 17.7 times more Magnesium, 39.8 times more Manganese, 16.3 times more Phosphorus, 9.2 times more Potassium, 6.9 times more Selenium, 31.4 times more Zinc and 4.5 times more Water than Reduced Fat Commercial Italian Salad Dressing.
• While 300 kcal of Reduced Fat Commercial Italian Salad Dressing contain 9.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• 300 calories of Reduced Fat Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 1.9 times more Carbohydrate, more Fiber and 28.3 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• While 300 kcal of Reduced Fat Commercial Italian Salad Dressing contain 5.9 times more Fat, 4.8 times more Saturated Fat, 22.8 times more Omega 6, 1.7 times more Sugars and 1.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Reduced Fat Commercial Italian Salad Dressing offer comparable quantities of Energy and Omega 3 per 300 calories.
• 300 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 300 calories of Reduced Fat Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein